ThriveNinety

Supporting people recovering from post viral syndromes, including Long Covid

04/30/2026

Part of pacing is noticing what drains you. This post shows just a few common triggers that can stress your system - and lead to an uptick in symptoms, or a crash. It can sometimes be simple to eliminate things that would fill up the cup, so you can move through your day with more ease.

Our program “Pacing Essentials” goes deeper, and in addition to educational videos, it also offers worksheets for you to find your own pacing strategies.

🔗 https://www.thriveninety.com/pacing-essentials

04/28/2026

Katie grew up on the soccer field and in mountains skiing and hiking, and Andrea lived the intensity of the Olympic stage. We both love to move — and we know how hard it feels when your body doesn’t respond the way you are use to.
It is about finding joy in activity, a way that supports recovery instead of hindering it. It’s also about taking one gentle step at a time - so the activity feel good, and also, and most importantly, your body still feels well after the activity. This means you avoid pushing yourself into PEM.
When Katie was ready to jog again, she started at a pace that was so slow and gentle walkers could pass her, and didn’t go longer than 8 minutes. That was her body’s safe zone at the start of her recovery. These were limits she respected after learning (from mistakes) that longer and quicker paced jogs just didn’t work. Now, she is back on the field playing soccer and in the mountains enjoying living her passion - alpine skiing and hiking.

04/26/2026

The Body is Designed to Handle Stressors. The Immune System, nervous system, brain, muscles, and organs work together to manage and clear threats and stressors.... It does it remarkably well until the point the body becomes overwhelmed. Then those systems can get thrown out, have difficulty functioning well, and you feel the impact.

The volume and scale of stressors a person can handle depends on how well the brain-body systems are working and working together. Higher functioning = greater resilience.

Similarly, strain on the body reduces our natural Resilience.

04/25/2026

When your body feels unpredictable, this gentle framework (and principles we share) make things feel doable again. They meet you where you are, instead of where a strict plan expects you to be.
Pacing doesn’t have to feel rigid or like it will push you. A framework helps you to work with your body and make your brain-body system feel safer, so you can build capacity little by little.
If you’ve tried pushing harder and ended up crashing, these Principles offer a kinder way—step by step, at the pace your body can trust.

04/23/2026

On World Book Day, we want to take the opportunity to re-share “Recovery Kitchen - Essentials”: Research, Recipes, and Practical Tips to Support People with Long COVID and Post-Infection Conditions to Feel Better.

04/22/2026

Consider how the gap between what you can do (capacity) and what you want to do (demands) can grow. These pages walk you through the challenges and hidden risks of relying solely on rest as a Pacing strategy. They also show why your capacity may be gradually slipping when you are impacted by post-infection conditions like Long COVID.

Unit 1 of the Long COVID Symptom Management program includes a video that walks through this. It’s free to access, so you can explore it in more depth at your own pace.

🔗 Link to Unit 1: https://www.thriveninety.com/Long-covid-symptom-management

04/17/2026

If you’ve been pushing through symptoms for far too long, pacing can feel like permission to finally exhale. Small, steady steps help your brain-body system shift toward recovery and reduce factors that lead symptoms to flare up. Pacing goes way beyond rest, and elements of pacing can be as simple as reducing toxins or unnecessary sensory stimuli to reduce inflammation, to get out of fight and flight mode into a state where recovery is possible.

If you’re looking for a starting point, we’ve created a self-paced program focused on pacing—designed to help you get going while staying within your capacity. Pacing Essentials (🔗 https://www.thriveninety.com/pacing-essentials).

04/14/2026

When your body feels pushed past its limits, it’s not weakness — it’s a signal.
With the right support for your systems, they can get back to working the way they were built to.

04/11/2026

PEM is a signal. When you learn to read that signal and plan around it, you give yourself control again, and that control becomes a foundation for recovery that can last.

And over time, that rhythm builds something that is real, repeatable and impactful.
More control.
More consistency.
More progress that actually holds.

Small, intentional actions can turn unpredictable days into something you can navigate.
And that’s where your recovery begins to move forward.

04/04/2026

The body is designed to handle stressors. The immune system, nervous system, brain, muscles, and organs work together to manage and clear threats and stressors. It does it remarkably well until the point the body becomes overwhelmed. Then those systems can get thrown out, have difficulty functioning well, and you feel the impact.

The volume and scale of stressors a person can handle depends on how well the brain-body systems are working and working together. Higher functioning = greater resilience.

Similarly, strain on the body reduces our natural Resilience.

That's why working with your brain-body system can have a positive impact on reducing symptoms, and that's where ThriveNienty focuses on managing Long COVID symptoms and building back resilience.

04/02/2026

When systems fluctuate, it can be hard to know where to start.
One day feels manageable. The next feels completely different.
And most advice focuses on fixing one thing or one symptom.
The challenge is: your system doesn’t work in isolated parts. But this also provides opportunity.
The Resilience Cup is a simple way to understand how addressing seemingly unrelated parts of the body can lead to symptom relief elsewhere in your system.
Your body carries a base load of stressors—across sleep, stress, nutrition, movement, environment, and more.
When the volume of stressors in the “cup” is too full, symptoms rise. When we create space, the system begins to settle.
We don’t do this by chasing symptoms.
But by gently emptying the cup through actions that help restore and regulate your system, from different angles.
Small, gentle, but impactful shifts, applied in the right places, can reduce overall load and give your system room to repair and respond.
You don’t have to solve everything.
You just need a place to begin that your body can handle today.
That’s where change begins - and is possible.

03/31/2026

Awareness matters.
We hope this month helped you learn more by paying closer attention to Long COVID content - across social media, conferences, blog posts, podcasts, newsletters, articles, and beyond.
Raising awareness is essential, especially about the possibilities people have and the actions within their control.
But awareness alone doesn’t change daily life. Change happens when we understand the tools available to us and use them consistently - building strategies that help the brain and body function better, and creating routines that feel doable within real energy limits.

This month, you heard about taking practical steps, one at a time, because recovery rarely comes from a single breakthrough.
Recovery grows from patterns that support your system over time.
If something resonated, keep following that thread.

Small beginnings matter. They build momentum - and a deeper level of awareness about impactful actions.

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Lake Placid, NY

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https://www.thriveninety.com/

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